Thursday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

PROGRESSIVE WARM-UP

1 set:

:30 single-unders

10 inchworm + push-ups

:30 single-unders (fast)

10 PVC pass-throughs

1 set:

:20 left-leg, single-leg single-unders

10 scap pull-ups

:20 right-leg, single-leg single-unders

10 ring rows

1 set:

:30 double-unders

5 dive-bomber push-ups

:30 double-unders (fast)

5 single-arm ring rows/arm

Warm-up (No Measure)

WEIGHTED PULL-UP REVIEW & BUILDUP

1 set:

5 strict pull-ups

5 weighted pull-ups (light)

4 weighted pull-ups (moderate)

3 weighted pull-ups (heavy)

– Rest 1:00 between sets and build in load to athletes’ starting loads.

Strength

Weighted Pull-ups (4-4-4-4)

PRE-WORKOUT STRENGTH

On an 8:00 clock:

Every 2:00 x 4 sets

4 weighted pull-ups

– Start heavy and increase load in small jumps.

Warm-up

Warm-up (No Measure)

1 set:

10 kip swings

3 kip swings + 3 kips

3-5 pause pull-ups

3-5 kipping pull-ups

15 double-unders + 3-5 kipping pull-ups

15 double-unders + 3-5 kipping chest-to-bar pull-ups

Workout

Metcon (Time)

RX

For time:

30 pull-ups

200 double-unders

30 chest-to-bar pull-ups

Metcon (Time)

INTERMEDIATE

For time:

20 pull-ups

2:00 double-unders

20 pull-ups

Metcon (Time)

BEGINNER

For time:

20 jumping pull-ups

200 single-unders

20 ring rows

Stretch

Warm-up (No Measure)

Accumulate:

1:00 banded shoulder stretch/arm